When it comes to selecting a workout program, there are tons to choose from, and it’s important to be clear about your goals. Some people want to put on just a little bit of muscle to increase metabolic rate, while others want to work only their aesthetic muscle groups.
If you're looking to put on muscle at a rapid rate and/or burn body fat quickly, German Volume Training may be the answer for you. Some workout programs work best for new lifters, while others are suited to the more seasoned. German Volume Training is proven to work for lifters of all levels.
Get with the Program
The idea behind German Volume Training is that by putting the body under a ton of stress, with a very high volume of repetitive exercises, the targeted muscles will get bigger. Do 10 sets of 10 reps of each exercise, without decreasing or increasing the weight. Make sure the weight you choose is one you could comfortably do for about 20 reps. If you already know your PR/1 rep max for most lifts, then multiply it by 0.6 to get an idea of what weight would be good for you. Rest periods between sets should be no more than 90 seconds for compound lifts, and 60 for all other lifts.
Squats vs Curls
With this type of training, you shouldn’t do more than 1 exercise per body part, due to the excessive number of reps and sets. Select exercises that ensure most of the body is being used to execute the exercise; think squats and deadlifts instead of isolation moves (like bicep curls and shoulder raises). If possible, allow up to 5 days of rest for each body part when following a German Volume Training program (a typical program contains 3 days of lifting and 4 days of rest a week).
Remember to Relax
If you decide you want to give German Volume Training a try, keep in mind that you shouldn't practice it for longer than 4-6 weeks at a time. After that, go back to your normal routine, until you decide you want to try the high-volume training again. If you stick to the program exactly, you can expect to put on 10 pounds of muscle. Spend less time in the gym and get better results!